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Strength Weight/Athletic Training: AFL

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Hey captain kirk just wondering what youre thoughts on supersetting exercises is? Do you see it as beneficial or a waste of time?
 
supersets come in different forms and the one i like and actually use are alternating supersets or basically pairs

what you do here is pair 2 movements, and they don't have to be related but normally are, but have rest between them so they're not traditional supersets where you go from one to the next and then rest

"pairs" can be used at anytime and for time purposes, training efficiency and metabolic output, i advise you to use them for every workout

traditional supersets not a big fan really...there's nothing wrong with them really but you're not gonna put full effort into the 1st exercise when you know you've gotta do another one straight after it and if you do, then the second exercise always gets the shitty end of the stick
 
cptkirk said:
supersets come in different forms and the one i like and actually use are alternating supersets or basically pairs

what you do here is pair 2 movements, and they don't have to be related but normally are, but have rest between them so they're not traditional supersets where you go from one to the next and then rest

"pairs" can be used at anytime and for time purposes, training efficiency and metabolic output, i advise you to use them for every workout

traditional supersets not a big fan really...there's nothing wrong with them really but you're not gonna put full effort into the 1st exercise when you know you've gotta do another one straight after it and if you do, then the second exercise always gets the shitty end of the stick
Click to expand...
Ahhh i see are there any pairs that u find particularly effective?
 
that's the thing you can pair anything but generally chest/rows, shoulder press/chin/pull up/down, legs/core

not everything has to be paired though like an exercise for pure strength would be done as sttaight sets then go into 2 lots of pairings to finish
 

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Nathan Buckley on the cover?
 
RobbieGray17 said:
can't remember, but remember seeing T Lockyer in the book, think it had something to do with the Pies. So could very well be
Click to expand...

33_percent_landscape.jpg


Ring any bells?
 
Hey everyone.
I never done serious gym before but i know most of the basic techniques there are. I just want a program that i could do 4 times a week with my footy training as well. Im 191 and about 77kgs and need to get some size on me please help. Cheers
 
something like this maybe:

day 1 - deadlifts working up to 3 rep max (over 6 sets at least), step up 3 x 8 each leg, glute ham raises 3 x 5 (negatives or normal reps increasing 1 rep per set each week)

day 2 - bench press working up to 3 rep max paired with chin ups x 25 total reps in as many sets as needed, if you can get over 10 for 1 set then start at 30...increase 5 reps each session for chin ups either way, inverted rows x 40 reps increasing by 5 each week

day 3 - front squats working up to 3 rep max, reverse lunges 3 x 8/leg, romanian deadlifts 3 x 10

day 4 - chin ups working up to 3 rep max paired with military press working up to a 3 rep max, chin ups x 30 reps (so d2 x 25, d4 x 30, d2 week 2 x 35, d4 week 2 x 40 etc), push up drop set (set 1 with feet up, set 2 normal, set 3 hands on bench all in a row - add up the total push ups and beat it each week) x 2/session

if you're not gaining size then eat more and/or drop on of these days and drop to 3 gym days
 
Hi just after some feedback and any advice which can maximise my output in the gym.

Little situation run down:
I started going to the gym in October three times per week. At first I was going to the gym with the strength conditioning coach at the club however in the last couple of months, I've been training alone.

The strength and conditioning coach had me doing Legs on Mondays, Back on Wednesdays and Shoulders on Fridays. Chest and arms aren't particularly important in football and arms should develop through back anyways.

I've also had to drop a shit tone of weight. My height is approx 6"2. In October I weighed in at approximately 84kg now I'm weighing in at about 81kg, a hell of a lot leaner as I've gained some muscle. Unfortunately since I haven't had the chance to make contact with him since I am no longer training with that club and thus am unsure whether I am still doing my trainings correctly.

I remember him talking about sets of 5x5 after I've mastered technique (which was the focus early on...as said I had never been to the gym before) and when I've actually started to put on some muscle.

This is a rouphdown of what I'm currently doing. Note that I want to reach 10 repetitions but am generally unable to.

(Week 4) Monday 23rd – Friday 27th January
[Legs]
Squat
1. Bar x 10
2. 50kg x 10
3. 57.5kg x 8
4. 57.5kg x 7
5. 57.5kg x 5

Deadlift
1. 50kg x 10
2. 70kg x 10
3. 70kg x 7
4. 70kg x 7
5. 70kg x 10

(Week 4) Monday 23rd – Friday 27th January
Chin Ups
1. 7
2. 6
3. 6
4. 4
5. 3

Reverse Grip Pull Down
1. 10p x 10
2. 13p x 10
3. 13p x 10
4. 13p x 10
5. 13p x 10

Cable Rows
1. 11p x 10
2. 15p x 10
3. 15p x 10
4. 15p x 10
5. 16p x 10

Barbell Pullover
1. 12.5kg x 10
2. 12.5kg x 10
3. 12.5kg x 10
4. 12.5kg x 10
5. 12.5kg x 10

Bent-over Row
1. 20kg x 10
2. 25kg x 10
3. 35kg x 10
4. 35kg x 10
5. 40kg x 10

Cable Bent Over Pulldown
1. 8p x 10
2. 7p x 10
3. 7p x 10
4. 7p x 10
5. 7p x 10

(Week 4) Monday 23rd – Friday 27th January [I do this planned session today]
Bench Press
1. Bar x 10
2. 45kg x 10
3. 55kg x 10
4. 55kg x 10
5. 55kg x 10
6. 55kg x 10

Military Press
1. 22.5kg x 10
2. 25kg x 10
3. 25kg x 10
4. 25kg x 10
5. 25kg x 10

Upright Row
1. 25kg x 10
2. 27.5kg x 10
3. 30kg x 10
4. 30kg x 10
5. 30kg x 10

Dumbbell One Arm Shoulder Press
1. 10kg x 10
2. 10kg x 10
3. 12.5kg x 10
4. 12.5kg x 10
5. 12.5kg x 10
Click to expand...

How often should I be adding weight on?
What should my rest time between sets be?
How many repetitions should I be doing?
How many sets should I be doing?
How many repetitions for each set?

Note: I have gym sessions Monday, Wednesday and Friday mornings. And pre-season conditioning trainings Tuesday, Wednesday, Thursday, Friday and every second Sunday morning.

Also wouldn't mind someone telling me whether this diet is adequate enough calories. I'm still trying to drop my BF%, I'm now at the point where it's possible to see ab's in the morning. So I'd say I am probably at about 13-14%

My diet is something like this:
6:00am Weetbix (6)
8:30am Orange + Apple
11:00am 3 eggs
1:30pm Cottage Cheese Sandwich (4-5 tablespoons)
4:00pm Steak/Chicken sandwich
6:30pm Rice or Pasta
Click to expand...

Weetbix can be taken earlier, as early as 5am on some days. Rice or Pasta is generally always within 90 minutes of my heavy training sessions.
 
you've got to train everything or you'll suffer...try sprinting without your arms and see how fast you go

i'm not a huge fan of traditional 5 x 5, it's not strength, it's not hypertrophy...i like to train each specifically

football requires strength over hypertrophy...strength will make you faster - which isa king on the field...that will require specific low rep strength work, not sets of 10

some of the exercises overlap a bit too (chin up/pulldown, bent row/cable row, military/1 arm press etc), that's the problem with training muscles on specific days, the overlapping of exercises doesn't make any sense

add wt each session...it looks like your doing 3 work sets so do your top wt on the 1st set and do the wt on 2 sets next week and 3 sets the week after then increase for the 1st set

1 - 2mins rest btw sets

do sets of 3 - 5 for strength with 3 being better here and 8 - 12 for hypertrophy

sets will be decided by what reps you use

your conditioning days are set out shitty, do they have to be like that? if so then you'll need to cut the amount of exercises you do in half

need protein at breakfast and 8:30...add veg to 11am and 1.30...only have carbs around workout time so if training is in am get rid of the pasta...if it's in pm then get rid of weetbix, ahve your eggs for breaky and have your weetbix around training time
 
I have footy training on those days. Each session goes for 90 minutes.

Should I just scratch the pulldown/bent row and alternate military and the 1 arm press each week from now on?
 

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Sprints & Endurance ?

Sprints generally consist of x number of 75/80/100/200m sprints

Endurance is often some 15 minute runs around a lake or a block, done through oval length ball drills

Should probably note I'm training with 2 clubs so that I can be exceptionally fit come when the season starts, allowing me to play well and push for WAFL selection next year. I wouldn't be training 5 days per week if it was at a WAFL club but amateur football only allows so much. I'm already along way ahead of most other players in regards to my fitness.
 
a great way to break your body down though if you haven't worked up to it, fitness is no good when you're injured

if you're hell bent on all the conditioning then 2 wts sessions is what you'll have to do, you won't recover at all from anymore

2 full body, EFFICIENT, workouts is all you'll need

day 1 - glute activation x 10 - 20 reps paired with deadlifts to 3 rep max...db chest supported row 3 x 8 paired with push ups x 75 reps paired with pallof press 3 x 8

day 2 - chin up to 3 rep max paired with military or bench press to 5 rep max...db reverse lunge 2 x 8 paired with inverted rows x 100 reps paired with roll out variation 3 x 8

i would be very cautious with 4 days of full on running though...OP anyone??
 
What is this to 3 rep max/DB you talk of? I really don't understand the meaning of that.

I feared that the 4 sessions per week may break me down. But the only troubles I'm currently having is that of getting enough sleep and this is because of how much stuff outside of footy I'm also doing such as work etc.

If I start over training (generally the sign for this is when I no longer want to train), I will then go back to 3 days per week. Right now - I'm hardly getting sore and some of the training sessions are very mediocre for my current levels of fitness.

Should probably add that I've given up drinking alcohol for the entire preseason as well. And may possibly be the only one who won't be drinking alcohol over this period of time - should also enhance my ability to recover.
 
3 rep max - work up in sets of 3 reps until you don't think you'll get 3 reps on the next set

db = dumbbell

you want to decrease vol BEFORE overtraining otherwise it's too late
 
Is doing sets of 3 really going to add size to my frame though? It will work on my strength, yes. However I need to get bigger not just stronger.

And I meant that when I start losing my eagerness to train, I'll decrease my volume because that generally is my indicator that I am leaning toward over training. I'm not slightly concerned about over-training despite the high volume I'm currently undertaking. It still isn't enough to mentally fatigue me which generally is the reason for physical fatigue thus leading to injury.
 

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How is this food plan looking for my next 2 days?

Sunday [Rest Day / No workouts]
7:00am meal 1 - 4 eggs
9:30am meal 2 - orange + apple
12:00pm meal 3 - cottage cheese sandwich
2:30pm meal 4 - veges
5:00pm meal 5 - steak sandwich
7:30pm meal 6 - veges

Monday
6:00am meal 1 - 6 weet-bix
[7:15-8:00AM : Weights Session : Whey Protein consumed 30-45 minutes before and after session]
8:30am meal 2 - orange + apple
11:00am meal 3 - 3 eggs
1:30pm meal 4 - cottage cheese sandwich + veges
4:00pm meal 5 - Steak sandwich + veges
[6:00pm-7:30pm : Footy Training : Whey Protein consumed 30-45 minutes before and after session]
8:00pm meal 6 - Pasta/Rice meal

Tuesday would be a repeat of Monday minus the morning session. On Monday am I consuming enough calories? Should I perhaps have 4-5 eggs? Should I switch the weet-bix meal around with the egg meal? Or switch them around then dump the weet-bix meal and replace it with another cottage cheese sandwich?

My biggest concern is whether I'm consuming enough calories to make the gym sessions most effective.
 
4 doses of running a week will make near impossible to gain size and there's only so much calories to go around so the less you do in the wt room the better as you won't be able to nutritionally support anymore stress...3 sets can easily do it, it's how you progress with the 3 sets that will do the job

each meal should contain protein, carbs and fat, except for peri workout meals which will have limited fat
 
building leg muscles, and doing strenght training for speed and power by doing squats, hill sprints and plyometrics, actually builds upper body strength also!!

read this small clip from a web site on the topic. for the full article go to link.....

Compound movements
If you know anything about bodybuilding, you know that compound movements are the foundation to building bigger and stronger muscles. So what compound movements are necessary to build legs? None other than the largest, most effective muscle building workout known to man…..the mighty squat. No matter what you read, where you read it, squats will always be listed as the number one mass building workout, period.” What is the second” you ask, the deadlift, that’s right! Another leg exercise that you should never leave out of your leg routine, ever. So what do these big lower body compound movements have to do with building an upper body? It is simple, although the main focal point of these workouts is to build legs, they are compound exercises that also target some areas of the upper body in a big way.

Increasing GH levels for rapid fat burn
Still not convinced to build legs? What if I told you that building legs would increase GH levels naturally and rapidly? You see, big compound movements not only target the upper body, but they help produce certain hormones (GH) that will turn your body into a fat burning machine, keep you looking and feeling younger, increase strength and endurance, and build muscle mass.


Producing the “mother of all muscle building hormones” – Testosterone
If you weren’t convinced to build legs after the first 2 points, then surely number 3 will seal the deal. Increasing testosterone levels naturally can result is steroid like results without the negative side effects. I mean, this is a hormone that people pay hundreds, maybe thousands of dollars to increase with sketchy pills that label horrible side effects. Not only can you increase your testosterone levels naturally and without negative side effects, but you can do it free of cost. When it comes to building stronger and harder muscles, no other hormone holds a candle to the all mighty testosterone.


http://www.hard-gainers-manifesto.com/3238/build-legs-for-a-massive-upper-bodymuscle-monsters/
 
Alexwce said:
Hi just after some feedback and any advice which can maximise my output in the gym.

Little situation run down:
I started going to the gym in October three times per week. At first I was going to the gym with the strength conditioning coach at the club however in the last couple of months, I've been training alone.

The strength and conditioning coach had me doing Legs on Mondays, Back on Wednesdays and Shoulders on Fridays. Chest and arms aren't particularly important in football and arms should develop through back anyways.
Click to expand...

Your strength and "conditioning" coach knows naff all about it then. You should be doing legs, back and shoulders every workout 3 times per week.


Here we go again...



:mad:
 

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